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FRIDAY May 3, 2019

2
May

FRIDAY May 3, 2019

CrossFit Momentum – CrossFit

Warm-up

Snatch Prep WarmUp: (No Measure)

PVC Pass Throughs

PVC Overhead Squats

PVC Snatch Balance (1/4 Squat Catch)

PVC Snatch Drops

PVC Sotts Press

PVC Muscle Snatch

Snatch Skills Complex (No Measure)

• Snatch Deadlift

• Snatch Pull

• Snatch High Pull

• Strict Muscle Snatch

• Muscle Snatch

• OverHead Squat

• From overhead squat position, drop into squat

• Snatch balance 1/4 squat catch

• Snatch balance

• Snatch drop

Weightlifting

Snatch Complex (E2M x 6, building Aim go higher than 4/19/19)

Snatch complex

– pockets

– below knee

– floor
All 6 sets should be working sets, build slowly

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP

10 Power Snatch (95/65#)

50m Farmer Carry (32/24kg each hand)

10 Calorie Row, Bike or Ski

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